WARM UP – MOBILITY
10-12 mins agility ladder / running drills + dynamic stretches for hip flexors, hams and calves
WOD A
HATE IT OR LOVE IT
3 Rounds for time
1km Assault Bike
750m Row
150 Double Unders
800m Run
—
Scaling if you struggle with longer workouts or any of these movements:
Bike 6-800m (less than 2-2:30 mins)
Row 5-600m
Double Unders less than 2-2:30 mins
Run 500m
*No more than 7 per station but you can start anywhere and move IN ORDER.
—
As always on these longer workouts, look for a steady, consistent pace from the first round, the worst thing you can do is go too hard in the first round!
1km Assault Bike
750m Row
150 Double Unders
800m Run
—
Scaling if you struggle with longer workouts or any of these movements:
Bike 6-800m (less than 2-2:30 mins)
Row 5-600m
Double Unders less than 2-2:30 mins
Run 500m
*No more than 7 per station but you can start anywhere and move IN ORDER.
—
As always on these longer workouts, look for a steady, consistent pace from the first round, the worst thing you can do is go too hard in the first round!
WOD B
Stretch what you need to stretch! Ask the coach if you want to know how to stretch/mobilize something in particular
